Back Squat: 3-3-3 (15 min) Then…  18 min Partner Death By: C2B Pull-ups Kb Thrusters, 53/35 *Complete 1 c2b pullup and 1 KB Thruster the 1st minute. For the 2nd minute, partners will switch movements and complete 2 c2b pullups and 2 KB Thrusters. For the 3rd minute, partners will switch again and complete 3 and 3. Continue up the ladder until you are no longer able to complete the rep scheme for that minute, at which time you start back at 1/ 1 and work up the ladder until time runs out. CFWC Ladies    Read more

Hang Clean 3-3-3 Then: 5 min max effort Hang Power Clean (95/65) 5 min max effort Ring Pushups Rest 1 min 3 min max effort Hang Power Clean (95/65) 3 min max effort Ring Pushups Rest 1 min 1 min max effort Hang Power Clean (95/65) 1 min max effort Ring Pushup Post Loads and Total Reps to Comments: Watch our awesome Ladies (Jenny, Nikki, Kim and Emily) compete this weekend at the USAW Nationals. More Detail – Click HERERead more

30 Min Clock: Find 1RM Press (10 min) Find 3RM Push Press (10 min) Find 5RM Jerk (10 min) Then… 3 X 500m Row Don’t Mess with em’Read more

EMOM 7 1 Snatch 1 Hang Snatch 1 OHS Then…. AFAP (as far as possible) in 3 Minutes, 2 minute rest.  Then AFAP 6 Minutes, 2 minute rest. Then Finish the whole workout.  Start over at the beginning each time. 100 Double Unders 30 Wall Balls 20/14 30 KB Swings 70/53 30 Burpees over Box 24/20 15 Snatches 135/95  Read more

Front Squat 5 – 5 – 5 21 – 15 – 9 Power clean 135/95 Toes 2 BarRead more